Paleo Turkey Bolognese With Garlic Spaghetti Squash Recipe
Looking for a low-carb dish that packs in the protein and is paleo-friendly? This scrumptious turkey bolognese with garlic spaghetti squash fits the bill. Vitamin A- and fiber-rich spaghetti squash replace your go-to noodles, eliminating processed carbs and adding nutrients to your plate. The stringy squash is paired with a rich turkey bolognese that’s studded with dried oregano and basil—two herbs that are jam-packed with antioxidants, according to a study in Nutrition Today.
If you’ve gone paleo but miss your weekly pasta nights, this alternative to beefy pasta bolognese is a serious cravings crusher. It serves up 8 grams of fiber and 22 grams of protein—and the sauce is splashed with full-bodied wine, a prime source of resveratrol. Because this dish is free of grains, added sugar, dairy, and processed foods, you can rest easy knowing it’s caveman-approved! If you’ve been contemplating giving paleo a try, consider this turkey bolognese your gateway. Psst: If you stick to eating like your ancestors, a study in the American Journal of Clinical Nutrition found that you’ll benefit from a smaller waist as well as lowered blood pressure and blood sugar!
Nutrition: 370 calories, 9 g fat (3 g saturated), 790 mg sodium, 6 g sugar, 22 g protein, 8 g fiber
Makes 4 servings
1 medium spaghetti squash (2 1⁄2 to 3 pounds)
1 bulb garlic
3 Tbsp extra-virgin olive oil
1 pound ground turkey
1 cup finely chopped carrots (2)
1⁄2 cup finely chopped onion (1 medium)
1⁄2 cup finely chopped celery (1 stalk)
4 cloves garlic, minced
3 Tbsp tomato paste
1⁄2 cup dry red wine
1 (28-ounce) can crushed tomatoes
1 tsp dried oregano, crushed
1 tsp dried basil, crushed
1 tsp fennel seeds, lightly crushed
3⁄4 tsp salt, divided
3⁄4 tsp pepper, divided
1⁄2 cup reduced-sodium chicken broth
How to Make It
- Preheat oven to 375°F. Halve the squash lengthwise and scrape out the seeds. Place squash halves, cut sides down, in a large baking dish. Prick skin all over with a fork. Cut 1⁄2 inch off the top of the head of garlic. Place, cut end up, in the baking dish with squash. Drizzle with 1 tablespoon olive oil. Bake 35 to 45 minutes or until squash and garlic are tender.
- While squash is baking, heat 1 tablespoon of the oil in a large pot over medium heat. Add turkey, carrots, onion, celery, and garlic. Cook until turkey is cooked through and vegetables are tender, stirring with a wooden spoon to break up meat.
- Add tomato paste; cook and stir for 1 minute. Add red wine; cook and stir for 1 minute. Stir in tomatoes, oregano, basil, fennel, and 1⁄2 teaspoon each salt and pepper. Add broth and bring to boiling. Reduce heat and simmer, uncovered, 30 minutes or until desired consistency.
- Using a fork, remove and shred flesh from each squash half; transfer to a bowl and cover to keep warm. When garlic is cool enough to handle, squeeze bulb from bottom to pop out the cloves into a small bowl. Add remaining 1 tablespoon oil to garlic. Mash with a fork. Stir mashed garlic into spaghetti squash and season with remaining 1⁄4 teaspoon salt and pepper.
- Serve meat sauce over spaghetti squash.
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